Delicious and Healthy Chicken Pasta Recipes: A Guide for Every Home Cook

Every home cook needs a go-to healthy pasta recipe. This article provides a variety of options for creating delicious and nutritious chicken pasta dishes that are perfect for weeknight dinners or special occasions. Whether you are looking for a quick 30-minute meal or a creamy, comforting dish, these recipes offer something for everyone.

Why Chicken Pasta is a Great Choice

Chicken and pasta is a classic combination that offers both comfort and versatility. However, many traditional pasta dishes can be heavy on carbs and fats. The recipes in this article focus on incorporating healthy ingredients and cooking methods to create balanced and satisfying meals.

The Importance of Fresh Ingredients

As an Italian nonna in Tuscany would suggest, the best tomato sauces are made from the best ingredients.

Quick and Easy Chicken Penne Pasta

This chicken penne pasta recipe takes just 30 minutes from stovetop to table, making it perfect for busy weeknights.

Ingredients:

• Penne pasta
• Chicken breast, cubed
• Crushed tomatoes
• Onion
• Carrots
• Garlic
• Olive oil
• Oregano
• Red pepper flakes
• Salt and pepper

Instructions:

1. Cook the pasta according to package directions. Drain.
2. Heat olive oil in a large nonstick skillet. Add the chicken, season with salt and pepper, and cook until just cooked through, about 5 minutes. Transfer to a bowl and set aside.
3. For the sauce, heat olive oil in the same skillet over medium heat. Add the onion and carrots, and cook until softened, about 5 minutes.
4. Stir in the garlic, oregano, red pepper flakes, salt, and pepper, and cook for 1 minute.
5. Add the crushed tomatoes, bring the sauce to a boil, and then simmer for 10 minutes.
6. Add the cooked pasta and chicken to the sauce. Toss to combine.

Marry Me Chicken Pasta: A Creamy Delight

This Marry Me Chicken Pasta features deliciously seasoned chicken, a homemade creamy cottage cheese sauce, sun-dried tomatoes, and perfectly coated noodles. It's a high-protein and gluten-free dish that's ready in under 30 minutes.

Read also: Healthy food access with Highmark Wholecare explained.

Key Ingredients and Substitutions:

• Chickpea Noodles: Gluten-free option.
• Sun-Dried Tomatoes and Oil: Use the flavorful oil from the jar of sun-dried tomatoes instead of olive oil.
• Low-Fat Cottage Cheese: Provides a creamy texture and adds protein.
• Chicken Broth: Use low sodium to control the salt level.
• Fresh Herbs: Add cherry tomatoes and fresh basil for extra flavor and color.

Dairy-Free Variation:

For a dairy-free option, use 1/2 cup to 3/4 cup full-fat canned coconut milk and arrowroot or cornstarch to thicken the sauce as needed.

Instructions:

1. Cook the pasta according to package instructions.
2. Add the chicken, Italian seasoning, salt, and pepper to a large mixing bowl. Mix to evenly coat the chicken.
3. In a large skillet over medium heat, add the oil from the sun-dried tomatoes. Turn heat to low. Add the cooked chicken and cook on each side untouched for 3-4 minutes or until cooked through and no longer pink.
4. While the chicken cooks, add the cottage cheese, broth, garlic powder and oil from the sundried tomatoes in a high speed blender and blend until smooth and the cottage cheese is no longer chunky or chalky, approximately 4-5 minutes.
5. Add the cooked and drained pasta to the pan with the cooked chicken along with the blended cottage cheese sauce.
6. Add the parmesan cheese, sun-dried tomatoes, Italian seasoning, salt, and black pepper.
7. Stir to melt the cheese and heat the sauce. This will only take a couple of minutes.

Expert Tips:

• Turn heat to low when adding sauce ingredients to the pan to prevent the sauce from watering down.
• Cook pasta al dente because it will continue to cook once added to the cream sauce.

Noodle Options:

Use any pasta noodle you love. Short pasta noodles are recommended, but longer varieties work too.

Storing Leftovers:

Store leftovers in an airtight container in the fridge for up to four days. Reheat in the microwave or stovetop, adding a splash of broth or water if needed.

Lower Carb Option:

Use half the noodles and substitute zoodles or a low-carb noodle option for the other half. Alternatively, serve the chicken and sauce over zoodles, cauliflower rice, or mash.

Preventing Watery Sauce:

Ensure the heat is on low when adding sauce ingredients to the chicken pan to prevent the sauce from becoming watery.

Read also: Healthy Eating on the Run

One-Pot Creamy Tuscan Chicken Pasta

This one-pot Creamy Tuscan Chicken Pasta is a simple and delicious meal that's ready in under 30 minutes.

Ingredients:

• Pasta of choice
• Chicken breast, cubed
• Olive oil
• Garlic cloves, minced
• Italian seasoning
• Sun-dried tomatoes
• Fresh baby spinach
• Parmesan cheese
• Milk (almond, 2%, or full-fat)
• Gluten-free flour

Instructions:

1. Season the cubed chicken with salt, garlic powder, onion powder, and oregano.
2. Preheat a large pot or Dutch oven over medium-high heat. Add olive oil spray.
3. Sear the chicken in two batches to avoid overcrowding the pot. Cook each batch for 2-3 minutes per side, or until golden (it will not be cooked through yet). Remove the chicken and set aside.
4. In the same pot, add more olive oil spray and the chopped onion. Cook the onion for 5 minutes or until tender. Add the minced garlic and cook for 1 minute or until fragrant.
5. Add the crushed tomatoes, diced tomatoes with their juices, chicken stock, white wine, and tomato paste. Bring the liquid to a boil, and then add the dry pasta and the pre-cooked chicken.
6. Bring a large pot of salted water to the boil and cook the 10 ounces short pasta according to package directions to al dente.
7. Heat a large frying pan over medium-high heat. Once hot, add the seasoned chicken in a single layer and cook undisturbed for 2-3 minutes or until golden brown. Stir in the 8 ounces sun-dried tomatoes (chopped) and continue to cook until cooked through, about 5-7 minutes.
8. Meanwhile, in a small bowl, whisk the 3 cups 2% Milk and 2 tablespoons gluten-free flour until no visible lumps.
9. Pour the milk mixture over the cooked chicken in the pan, and mix well to combine. Allow the sauce to bubble for a few minutes to thicken up. It should take no more than 3-4 minutes. Once the sauce is done, add 3 cups baby spinach (chopped) and stir until wilted. Add cooked pasta together with 1/2 cup Parmesan cheese and stir to combine. Enjoy.

Tips for a Healthier Dish:

• Use almond milk for a lower-calorie option.
• Use chicken breast for a leaner protein source.
• Incorporate fresh spinach for added nutrients.

Creamy Sauce Tips:

• Skip heavy cream and use milk instead.
• Combine oil/butter, cheese (Parmesan or cream cheese), garlic, salt, pepper, milk, and cornstarch or flour to thicken the sauce.

Cooking Chicken:

Cook the chicken in the same skillet until thoroughly cooked before adding the pasta.

Lightened-Up Marry Me Chicken Pasta with Cottage Cheese

This variation of Marry Me Chicken Pasta uses high-protein whipped cottage cheese to give you the same texture and taste, but without the heavy cream!

Key Ingredients:

• Dry white wine (sauvignon blanc or pinot grigio)
• Pasta (orichette or any pasta you prefer)
• Cottage cheese
• Chicken broth
• Garlic
• Sun-dried tomatoes
• Spinach
• Parmesan cheese
• Italian seasoning
• Paprika*Sea Salt

Instructions:

1. Heat a large skillet to medium high heat. Season the chicken with sea salt, Italian seasoning, and paprika.
2. Once the pan is hot, add the oil then the chicken. Let cook for 6-8 minutes, not flipping the chicken pieces over for the first 4-5 minutes.
3. While chicken is cooking, make the pasta according to package directions in a separate pot.
4. Also while the chicken is cooking, make the cottage cheese sauce. Add the cottage cheese, wine, broth, and garlic to a blender. Blend until completely smooth, about 1-2 minutes. You may need to add a bit more broth if mixture is too thick. It should be able to easily pour, but thicker than heavy cream.
5. Add the sauce to the chicken once cooking is complete and reduce the heat to medium low. Stir in the sun-dried tomatoes, spinach, and parmesan cheese. Stir to combine and cook for another 1-2 minutes. Turn off the heat.
6. Once pasta is cooked, drain and add to the skillet until the entire dish is well combined. Serve hot with parmesan cheese and basil to garnish (optional).

Substitutions:

• Omit the wine and use only chicken broth.
• Use half and half instead of cottage cheese for a creamier texture.
• For a dairy-free variation, use Kite Hill cream cheese or ricotta and omit the parmesan.

Storage and Reheating:

Store in the fridge for up to 5 days. Reheat in a skillet with half and half or milk to restore a smooth, creamy texture.

Other Healthy Chicken Pasta Recipe Ideas

• Chicken Stroganoff with Greek Yogurt: Subbing in Greek yogurt for the classic sour cream?
• Lemon Chicken Pasta: I love the spring-y flavor it gives this Lemon Ricotta Poundcake and it never fails to bring me joy zested atop my all-time favorite easy weeknight dinner.
• Chicken Piccata Pasta It’s the classic chicken piccata flavor that’s defined this recipe as the ultimate Italian comfort dish.
• Pesto Chicken Pasta: I love welcoming the shift in seasons with plenty of fresh herbs that are made all the better with pasta and parmesan.
• Chicken and Kale Pasta It brings color and texture to an otherwise beige (in all the best ways) dish. And if you don’t feel like making a salad tonight, no need to worry.
• Spaghetti Squash with Chicken One bite of this pasta will transport you immediately to Italy.
• Chicken and Tomato Pasta My earliest food memory was picking plump grape tomatoes from my mom’s garden. Ripened and warmed by the sun, I’d revel in the enjoyment of feeling each tomato’s bright, juicy flavor burst in my mouth. Since then, anything that includes my favorite tomato varietal is an instant favorite.

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